BEING UP-TIGHT This body position represents hiding from the environment, which includes people as well as animals and physical objects. We focus our vision into a stare (or close our eyes), tighten our muscles and protect ourselves. When we sit in this 'up-tight' position our mind fears an attack and we become predisposed to anxiety or panic. The fear of anxiety or panic makes us even more tense, and so on. This is the negative feedback-loop that we are breaking.

To feel how our muscles are linked when under attack, do the following. Relax your neck, shoulder and stomach muscles. Now tighten your stomach muscles. Notice how your neck and shoulders tighten in sympathy. You can do it the other way around. There is no direct connection between the muscles, but the signals from one part of your body are transmitted through your mind to the other. The same thing happens when you extend an arm and make a tight fist. The tension is felt all the way up to the neck.

When our bodies tense, our minds read the signs and start to worry about what the assumed threat might be. Think about the body positions of anxiety sufferers even when they are in a safe place. Likewise, the person who has been bullied will sink the head into the shoulders. The stomach muscles are firmed. The legs and arms are crossed. All without reason. We could understand the body posture if the victim were surrounded by thugs, but even when secure, the body reflects the possibility of being attacked. We can use the body to persuade the mind that there is no need to panic, that the best response is to relax and recover, to be 'laid-back'.

BEING LAID BACK Expose yourself to the environment. Signal to your mind that your body is safe from threat. Your mind will listen and bring the recovery response into play which allows you to relax even more. This is the positive feedback that your mind and body need in order to find relief from panic, anxiety, stress and anger.

The significance of body position and muscle tone is in controlling anxiety. When the body feels prepared for its assumed attack then the mind is involved and sets the fight or flight response into motion. Tension in the body promotes tension in the mind.

The contrary applies, however. When the body is relaxed, it signals to the mind that it is safe and the recovery response kicks in. We can consciously control the positions and tension of our muscles, therefore we actually have conscious control of the recovery response, albeit in an indirect way. We trick the system that is supposed to be beyond conscious control into action.

When we feel threats that are real or implied, then we close our bodies to protect our existence. Our muscles tighten and our minds race. This is the fight-or-flight response in action. Release the tension, open your body and signal your mind to calm down. When you do this, you relax because you stimulate the recovery response into action.

It is useful to watch pets when they are resting. They will sleep in a very exposed position when feeling safe and secure. Children, before being told how to sit like adults, will relax on the floor in front of the television. This is our natural and instinctive positioning until we are made to change to conform to adult standards of order. So copy children and pets. Learn from them. Lounge around and be casual. Then you will feel more relaxed.

copyright John Smale